GOOD COACHING = HEALTHY RUNNING

HAPPY 2012!

You were full of highlights...

Thank you for bringing THE BOY WITH THE BOW TIE home for Christmas.

He turned the Casita de Ling into PEE WEE's PLAYHOUSE as usual.  Please don't steal my iPhone and take bizarre pictures again!  Out numbered again.

Sparkle Pants turned 3.  Can you believe that?

3 years of paper swords,  wrestling, surfing and making paper cookies...

what would our World have been without you?

Boy Scout opted to shave off his MO-VEMBER Stache.  Thank goodness.  I like a good beard but his fuzzy face never seemed to move past this phase...the kisses were still good though.

Sparkle Pants practiced safety-first while handling heavy machinery.

Chicago became my new favorite marathon.

Working Mama celebrates her 23rd birthday...and continues to go to school, work two jobs and love her young pup to bits.

We're truly grateful...

RUNNING!!

I am especially grateful for a year of injury free running, the first one since I started running 7 years ago.  In the beginning of my running career,   I ran marathon after marathon,  ran track with a training group and basically ran every run as hard as I could, because I could and because it made me happy.  Until my 40ish body put on the brakes.  I just didn't get it.  Why couldn't I run, train, run, train and race, race, race without getting hurt?

2010 brought some clarity and I decided that my hips were hurting way too much.  This running thing was just getting way too painful.  I sought a coach.  He was tough, he was SMART and he helped me get fit.  MAF and heart rate were key to this phase and I saw my race times improve.  I learned some key things that I will NEVER FORGET:

1.  If you're training for a marathon, don't waste your precious training and energy on racing a lot of other races in between, especially the small ones.  Stay focused.  Stay confident.

2.  Run by feel; don't DEPEND and obsess with your time/pace/watch/friends.  Run how you feel.  Love how you feel.  Love running.  This key lesson will never leave me.  It is now WHO I am as a runner.

3.  Trails, mountains, hills are *key* to training and strength.  Love them. Embrace them.

4.  Age is just a number.

After about 6 months with this coach, however,  I had pushed too hard once again.  Bam!  Foot problems, it band issue...I had listened to him but NOT my body. He changed me for the better, I owe him so much.   After New York, 2010, a PR race for me,  I backed off from racing...then did Boston(which was a disaster)and decided to start over.

ENTER Coach Number Two, Nicole!

I have been working with Nicole for almost a year and a half.  I found her through another masters runner's blog and liked her immediately.  It was a slow start for me.  TRUST.  I had to believe that starting slow once again would pay off in the end.  Nicole is a trail mountain running champion and her workouts intrigued me.  The periodization in her workouts and my training schedule were similar to what Coach One had me doing but I wound up doing more hill workouts.  SUDDENLY,  I found myself looking at my workouts and the calendar as MINE rather than just following them blindly and expecting a specific result.  I began to integrate WHAT I KNEW ABOUT MY BODY(HEL-LOW!)into my recovery days and finally,  my body began to respond.  

Specifically...if I started to feel a niggle,  I'd STOP, rehab for a day(foam roller, ice, acupuncture, massage, chiropractor-depending on the niggle)and then re evaluate my plans.  Sure enough, giving myself an extra recovery day or reducing my mileage GAVE MY BODY A CHANCE to heal.  Once Nicole and I fell into  groove,  I've started to learn that following her workouts for me, have kept me HEALTHY, HAPPY, INJURY FREE and RUNNING!

Could I have done this without a coach?  Maybe YOU could have.  Not me.  I love to run hard,  I love to leave it out on the trail too much.  

I needed a wise woman to tell me to keep my long runs between 8:45-9:30 no matter what!

I needed a wise woman to tell me to run my tempos by a prescribed "effort" not the EXACT pace!

I needed a wise woman to tell me to take care of my body when I had a cold...

I needed a wise woman to recognize that my goal is  not  to PR at every race, it's really to stay healthy so I can run into my 80's!  Truly.

Happy New Year! I hope your goals for the new year are accomplished quickly,  with enthusiasm and that 2013 is filled with love of friends and family and lots of HAPPY MILES.

meg

FIT and I LOVE YOU LIKE A LOVE SONG, BABY!

Let's get the nitty-gritty out of the way.

It's been a LONG time since I've blogged.  Believe it or not, I still READ blogs but I haven't commented in ages.  I just like to know what ALL OF YOU are up to and keep up with your lives and running but I'm sorry,  I don't have the time that I used to, back when I was first and EMPTY NESTER.  Hee, hee.

Any-hoo!  The good news is that I recovered from Chicago like a TIGER and am back gearing up for my first 15k trail race on Sunday.  I also ran a great 5k on Thanksgiving and although I STILL haven't gone sub-20,  I was pretty close!  20:20.  UGH.  I WILL DO THIS though,  I see the 5k sub 20 happening in 2013, early in the year.  I didn't wear a watch for the 5k and I ran to have fun and ended up feeling great at the end of the race but it was too late to make up for the slower first mile.  A **FUNNY** story though:  I tell everyone I'm not competitive every day.  Liar.   During the last mile of the race,  I could feel my two SPRY friends creeping up on me but they weren't exactly "with" me.  With a quarter of a mile to go,  I heard my track coach yell, "GO Meg!  GO MAYA's MOM AND DAD!" and with that,  I took off like a crazy old lady as fast as I could.  Geesh...I was afraid those young peeps were going to beat me.  Go figure.  Maya's dad ran Western States in June...Maya's mom is a super fit chick...SO CAPABLE OF CATCHING ME ANY DAY!    They "LET" me have it though.    Thanks for helping me out PEEPS!!

FITNESS though is a funny thing...and a powerful thing.  You can be recovering from a marathon and working on hills and suddenly be back to normal, recovered and perhaps even stronger than when you started your marathon training.  That happened to me.  My heart rate has now dropped down into the low 130's for my easy runs and my moderate and LT paces have actually increased.  DON'T LET ANYONE TELL YOU that age slows you down.  The KEY is fitness. Do all you can to keep yourself injury free, manage your pain and training and respect this:   RECOVERY.  I'll say it LOUDER...RECOVER!  For me that means icing my calves after a tough workout,  taking an extra day off if I'm fatigued or sore and allowing my body to rest a little longer after races.  I've managed to stay injury free since last spring which is actually a miracle for me since I've battled a lot of stuff in the past.

Run happy :) .

Finally...
my fine, hot husband...Happy Birthday!!  I'm taking this time to wish you the BEST day ever and I apologize for scheduling a race on your BIG day(even though you gave me your blessings).  I was hoping I could fly you to Hawaii,  renew our vows under a coconut tree and celebrate your day with plenty of red meat, wine, chocolate cake and cuddling but maybe next year.  You know I love you...
xoxo 

The Secure Runner-The Secure Woman

A tough woman I know...

a strong runner,

a resilient mom,

an intelligent scientist,

a loyal running team mate and a forever friend ran another 50k yesterday and

she ran it VERY fast.

It was one of those weeks when you start texting your runner friend just to make sure she's got some solidly positive thoughts in her head.  Just a little front- loading with some sparkly, heart-felt words of encouragement and lots of "go get 'ems."  As the week progressed, a few days of silence spoke volumes so BS(husband runner)and I held back and just waited...sending positive vibes out into the 90 degree atmosphere.  Seriously?  Would 400 ultra runners be tackling RAPTOR RIDGE at the end of October in ninety degree weather?  It wouldn't be that out of the ordinary around here but I was PRAYING that wouldn't be the case.  Perhaps THAT was the fear and the reason for the silence during the week.

But what about that silence?  Confidence or fear? 

It occured to me POST spectating, POST run,  that my friend reminds me of another friend of ours,   Tough as Nails .  She has NEVER has been the type to chit chat aimlessly about her running.  Nor has she ever been the type to elicit virtual hugs nor too many flower-filled recitations on her abilities as a runner.  The whole time I've known TAN(tough as nails-duh),  she's never needed those types of pats on the back.  She's a survivor.  Not a stone pillar,  yet, someone who has lived.  She has succeeded at what she has done in her life and s.t.e.a.d.y enough to claim it without having to check herself in the mirror; be it a rearview mirror or the one she uses to brush her teeth.  You could say that she has lived her life running without a Garmin.  Without a measure of her pace, her successes.  She runs by feel and has found her own pleasure and GOLD BELT BUCKLE(because TAN really did run Western States and won!) in her accepting her own abilities on ANY GIVEN DAY.  

That's what Little Tough Friend did as well.  She told us she'd either run close to 5 hours or up to 7 hours, depending on the hills and the weather.  She STUCK TO HER GUNS and accepted herself and her running that day and wound up with a SUPER FAST TIME!

I love that self-acceptance in women.  So inspiring.  

Stay strong my friends,

meg

Chicago and the Pain Monster

Chicago was just gorgeous!

Cali Friends,  the leaves really do change colors at this time of the year in other parts of the United States.  It's true!!!

I'm calling it a Mini-New York Marathon.  It had all the sights, smells and feelings of running in the city...minus the wild and crazy traffic problems/issues in getting to the start.  There were still the crowds that lined every inch of the course, sometimes seven people thick.  There were the smells of coffee--and then blocks later--chocolate---and on and off,  a sewer smell---topped off with a whiff of tacos and then again, the chocolate.  This was  a SMELLY race.  Chilly and smelly but spectacular.

My reviews on my performance, my execution? My big event?  Three thumbs up, one thumb down.  Okay, maybe all thumbs up.  I didn't exactly make my goal time of 3:20 but I was able to pull myself through some tough moments during the race.  I think back to my earlier race/marathon days and remember some "very dark" moments when I would feel a faint moment of panic over my pace, my poop issues, my stomach stuff and immediately let my peanut brain go MANIC.  Shut down.  Negative.  BUT THAT WAS ME IN THE PAST...I've really kind of done my own
Marathon Mental Makeover and it has been pretty successful during all of  my last races, both marathons and shorter stuff.

It essentially involves me putting my all into training so I have the confidence in my abilities.  Next,  I spend some time before my race visualizing PAIN and FATIGUE hitting and actually rehearsing what I'll say to myself and how I'll react.  HOW I'll react is everything.  I practice embracing the PAIN of the race, recognizing it and then visualizing myself moving through it and getting on with the race.  Lest you think this is MUMBO JUMBO,  just know that I actually emailed a sports psychologist who works with runners and he actually made me a very COOL cd that addresses some of the freaky things that crop up when I race.  Like fear of pain.  Like the potty issues.  Things that might impede me doing my very best when I go out to have fun at a marathon.  

So to make a long story short, very short...I went out too fast at this marathon,  didn't drink enough of my liquid nutrition(Carbo-pro) and ended up dropping off my pace after mile 20 or so.  The happy ending of the Chicago Story is that I kept my *happy*head in the game the whole time.  I never thought about stopping, about anything that was holding me back nor did I worry about my pace.  At the time,  I focused on each step I took as it hit the ground.  I thought about the many things that I could do to make the race better:

smiling
shaking out my arms
giving high five to kids
looking around
giving a high five to an inflatable monkey
counting frog umbrellas
reading a sign or two
drinking water
drinking gatorade

And during the last few miles,  I didn't think about anything!  I let myself absorb the pain in my foot, the burn in my quads and I just focused on pain.  I hugged it.  I was proud of myself for staring right into it's face and growling back.  Then, BOOM, the race was over.

Sometimes overcoming is even better than victory.  I was reaching for a goal that was definitely within my reach but for whatever reason, it wasn't  handed to me.  I had to fight for this one and the satisfaction and accomplishment was well worth the pain.

Chicago gave me some mental strength that I didn't know I possessed.  At the finish line,  hundreds of teenagers from the city came out as volunteers to pass out water, the medals, and bananas.  One young girl grabbed my wrist as I took a water  bottle and in my post-pain stupor, she  looked into my eyes...a little too deeply for the moment(if you ask me)and said,  "You are incredible.  Be so proud of what you just accomplished."  When a 16 year old girl says that to grandma like me,  you listen.  Thanks amazing volunteers.

CHICAGO Bound...

As I finished my last tempo/long run on Sunday,  I was overcome with emotion.  This would be the FIRST TIME...ever...to have finished my marathon training INJURY FREE.  I walked in circles in the Roberto's parking lot and more than a few road bikers glanced my way.  Why is she crying?  Stomach trouble?  It was just ONE OF THOSE MOMENTS of gratitude and I wanted to FEEL it and let  it seep into my core.  Pure appreciate of my body, mind and spirit. We had done it!

Everyone always tells me that AGE IS JUST A NUMBER.  The younger people tell me this and I nod my head but I KNOW what it's like to feel my body change.  It's NOT ALL bad, in fact,  aging is what I've done well.  Especially when it comes to running.

Some sage and sane advice to the 45 year old PLUS runner:

*Drink a lot of water.  All day.
*Eat right after a run.
*Ice baths are cold but necessary.
*Take a LONG time to build up your mileage, your strength, your speed(for some this might be years).
*Even if something is just starting up as a little, tiny niggle, listen to it.  Be conservative.
*Be tough.  The best is yet to come.

SwamiiBoy(formerly known as BS)and I are headed to Chicago this week!  Swamii has had many roles in my marathon training.  Due to his knee surgery last spring, he continues to run low mileage(talk about patience)and bike.  We spent many an early morning and sunset running/biking in Carlsbad and down to La Jolla as he called out crazy split times and minutes to me.  I would zone out in a groove and let my body respond to his calls.  It was heavenly-despite the 80 and 90 degree heat.   It would have been better to have him by my side but this was the next best thing...thanks Swamii.  When I cross the finish line, I'll be looking for YOU!

Also grateful for GOOD FRIENDS who send funny texts, awesomely deep and touching emails and just keep me SANE.  I love my GIVING TREE Team/BSK mates, you ROCK the RED nail polish and jersey and always inspire!

I'm heading into CHICAGO having already accomplished my goal...health.  The rest is icing on the cake!

I Have No Manners= Potential 10k Disaster

My mom and dad really did try.  My mom was old-school in the manners department but back in her day,  47 something women didn't  spank flirt with young men.  Especially women who were married AND a grandmother. Geesh.  My mom is still alive and often reads this blog so SORRY mom, for what you are about to read.  By the way mom,  it has to do with RUNNING and I know you would  probably be SO bored by another  a running post; so redundant.  Wait, don't poke your eyes with needles!  We'll catch you next week with another post...no running, I promise.

10k News/Potential Misbehavior...

A few of the gals and I  from the BSK Team ran a 4th of July 10k on Wednesday.  It was one of those races when we shook pinkies and promised one another that we WOULD NOT RUN FASTER than a prescribed shuffle.  It was DOWN time for us.  Just fun.  What? No racing?  Is this what they call a FUN RUN?

Check out SPEEDO boys on the left!  There were actually about five of them by mile 3.

The race was it's usual PATRIOTIC self.  Full of kids,  high school runners, girls in stars and stripes  bikinis(heck, it is California for gosh sakes)and the usual band of 12 high school boys(wait, didn't I catch them in the beer garden post race?)dressed in blue Speedos and nothing else.  Their usual style is to start out at a 5:30 pace for about 100 yards, drop it down to 6:30, finally to 9:45 and hold it there for the remainder of the race.  Hence,  my misbehavior.  The gals and I found ourselves "trapped"wink-wink behind these boys for over a mile.  Yes,  I HAD to stare at multiple,  21 year old   buns for over ten minutes(remember, we were on the super shuffle pace).  At one point,  I 'd had it.  I went all 50 Shades of Gray and had the *desire* to reach out and smack one of those fannies.  So crude.  So unbecoming of a grandma, right?  After all, my OWN SON is almost 21.  Blech.

Well, mom, I didn't do it.  I resisted.  Would these team mates report me?  Egg me on?    Would Boy Scout approve?  Cheer me on?  All sorts of shame fell down upon me in the early morning mist and I decided to behave myself.  I know,  I'm NO FUN.

This race was tons of fun, a great group run and a chance to add a few more miles to my Chicago training calendar.  Perfect.  I especially loved running with Sorority Girl and Snake Charmer, they helped the time pass so quickly...and the buns didn't hurt either!

Workouts this week:

60 mins. biking
6 miles
8 miles/track workout
60 mins. biking
4 miles
8 miles/speed work
Tomorrow 12 miles/slow :)

Happy Running Everyone...keep your living light and simple :),

meg

Western States Mania and It's Summer!

Two words,  WESTERN STATES.

No,  I wasn't a runner but rather,  a groupie.  A stalker.  A wanna-be Western States 100 miler runner.  Boy Scout was a beginning crew-mate to Man With Long Legs who crossed the finish line in 22:XX hours.  Long Legs was amazing.  His brain is like steel, his wit like a whip and he flicked off this race like dust on his shoulder.

I LOVED, RELISHED, DRANK this race in like a Slurpee after a hot run.  Gulping and  gagging every second.  This race is not for wussies, not for walkers, not for the tutu crowd.  It's harsh, it's tough, it's mean.  I saw runners go to different places and they were not nice places; HELL comes to mind.  Despite the cooler than normal temperatures,  this race always tests the hearts, minds and innards of it's runners and I left LAKE TAHOE with a little tingling feeling somewhere...

After taking 6 days to recover from a mere 33 hours without sleep(ha!  I know I slept more than anyone),  I have felt the WS Tingle grow each day.  I've relived each rest stop where The ULTRA WHISPERER waved his magic wand around Long Legs' head and poured chicken broth down his throat.  I've memorized Boy Scout's foot cleaning routine and re-socking of Long Legs who at one time,  had so much muck between his toes,   BS had to clean between his toes just to get the Injin socks on his feet.  The crewing, the pacing,  the tents and sleeping bags on the football field at the high school finish line....memories that will not be forgotten.

WHEN and HOW this 100 miler will go down for me remains to be seen.  Last night I saw SPEEDY at 63 at dinner and she advised me to apply as soon as this November..."You aren't getting any younger, kiddo!  Each year you wait,  you lose a little something for that race!"  Thanks Speedy,  so comforting coming from a TWICE RUN Western States hot shot, ONCE WON.  I listen to this girl.

Groupie or runner, runner or groupie.  Time will tell.

For now,  I'm in my second week of training for the Chicago Marathon.  Super excited, surviving some two a day work outs and cross training more than ever for this marathon.  More on that this week!  By the way,  TALKING ABOUT TWO A DAY runs,

Heaven is...telling your friends who are all runners(in the cabin of crew and pacers in Lake Tahoe)that you're going out running again.  Yes, AGAIN.  TWICE IN THE SAME DAY!   No one makes the snide comment,  "Didn't you get that our of the way this morning?" "Aren't you a little obsessed?"  "Practicing being anorexic?"
  No one in this crowd even blinked an eye,  I received a cheery,  "Have fun!"  Each and every time.

 I love athletes.

Happy Summer Friends...still thinking of the Colorado friends and family who are healing and dealing with the fires last week.  Hugs to you all.

Running right along as usual,
meg